|
There is an injury questionnaire to fill out in the injuries thread in this subforum.
Shoulder dysfunction can be due to subtle causes. As I understand it the key muscles are your serratus anterior which holds your scapula onto your chest wall, and correct activation of trapezius to control upward rotation of the scapula while you do overhead activities.
Winging is most likely from a weak serratus. you can train this with a combination of straight arm pushing exercises (where the push comes all from scapula movement and not arm movement, just a couple inches of movement) and isometric (static) uppercut type actions.
Shrug activities are more for traps control. Still good for shoulder health though.
|
On February 19 2012 00:16 KOVU wrote:
Went to a LAN with friends and skipped sleep completely. I wonder how this will effect sundays workout, after that I'm off to 3 days of drinking - vacations are awesome.
Pretty awesome actually, put 2kg on my DL and did 5 reps, new PR.
My grip is falling behind quickly tho, my bar is really dirty at the knurling. The barbell is a cheap shit one, thats only supposed to support 100kg - the knurling was already horrible but with it being dirty it's impossible to hold onto it.
Anyone got any tips on cleaning the knurling of a barbell? So far I have been scraping it out with my thumbnail, but it isn't nice to the nail, takes a lot of time and is kinda disgusting.
|
Pretty sure on my bar I just sprayed WD40 on it and wiped with a cloth, cleaned it up well. Also helps prevent it rusting, I took the end joints off and WD40d them, but afterwards put a small amount of oil on them. I wiped it clean but didn't have to put any effort into drying it really. This worked for me but I have no clue if it's right. I should probably have googled it (or youtubed it for a video).
|
|
|
infinity21
Canada6683 Posts
|
oh lord, not only does he fail it the first time but tries two times more and to fail every attempt.
cracks me up everytime
|
i'm sure zercher squats are good and all but that doesn't look like a very good way to squat.
|
He really appears to be nowhere close to making that weight, everything about that video was awkward. Not entirely related but just looking at him I'd doubt he could even back squat that.
|
|
|
Taking the back squat a little bit too literally I think.
|
South Africa4316 Posts
I hurt my back today with squats. No idea what I did or what went wrong either. Everything just felt slightly off today, and it ended in a fucking sore back. At the start of the session I was worried that I'd been leaning forward recently, so I thought I'd focus on staying more straight. I warm-up on 75kg, and first rep I lose my balance and fall forward for no apparent reason. Second rep I put extra emphasis on staying upright, and I fall over backwards. I literally fall over so that the safety bars catch me, I've never done that in my life. Anyway, after that I try to just relax and do my warm-ups normally, and they go well. First set on 110kg goes ok, it was damn hard so I only do 4 reps, but nothing went particularly wrong. Second set, as I go down for the first rep I get this sharp pain up my ass and I cannot move.
Like I said, I have no idea what went wrong, there was no rep that felt particularly bad but the whole session felt a bit weird. I'm going to go to a specialist to find out what the hell is up with my back. My coccyx has had a slight ache for months now, but nothing serious enough for me to worry. Now I feel like I can't move, so I want to know what's wrong 
Some positive news: I finished 72kg bench finally, and my chin-ups went fairly well (5-4-3.5). Just cannot believe
|
On February 20 2012 00:36 Daigomi wrote:I hurt my back today with squats. No idea what I did or what went wrong either. Everything just felt slightly off today, and it ended in a fucking sore back. At the start of the session I was worried that I'd been leaning forward recently, so I thought I'd focus on staying more straight. I warm-up on 75kg, and first rep I lose my balance and fall forward for no apparent reason. Second rep I put extra emphasis on staying upright, and I fall over backwards. I literally fall over so that the safety bars catch me, I've never done that in my life. Anyway, after that I try to just relax and do my warm-ups normally, and they go well. First set on 110kg goes ok, it was damn hard so I only do 4 reps, but nothing went particularly wrong. Second set, as I go down for the first rep I get this sharp pain up my ass and I cannot move. Like I said, I have no idea what went wrong, there was no rep that felt particularly bad but the whole session felt a bit weird. I'm going to go to a specialist to find out what the hell is up with my back. My coccyx has had a slight ache for months now, but nothing serious enough for me to worry. Now I feel like I can't move, so I want to know what's wrong Some positive news: I finished 72kg bench finally, and my chin-ups went fairly well (5-4-3.5). Just cannot believe
SOunds like it could be an SI joint issue.... are there any good physical therapists / physiotherapists from where you're at?
On February 19 2012 14:14 KaoReal wrote:
Hi guys,
I don't know if this is where I should be posting this, but I figure I'm better off posting here than starting a thread about my problem. I've had a bit of an issue with my shoulder lately. For a few weeks I've suspected that a winged scapula is developing. As of very recently, it's been interfering with my Press. I do my press with dumbbells, (it's all I have available, but they're sufficiently heavy,) and my left shoulder just kills me if I try to keep my elbow relatively tight. If i let my elbow flare out, I can do it just fine, but that's not cool with me because it's not the movement I'm aiming for. I've heard that chiropractic attention is the best bet for that sort of thing, but I really don't have any money to get professional help at the moment. What I've been doing is incorporating some exercises into my upper split to try to help remedy the situation:
Scapula shrugs (like lateral shoulder flyes but with a shrug at the top)
Decline narrow hand push-ups (following through, so to speak, pushing through the top of the push-up)
Neutral grip face-pulls (bent over with dumbbells)
Does anybody have any experience with this sort of issue? I really don't want to have to give up pressing!
Need you to fill out the form in the injuries thread because there's not enough information here to know anything..
|
South Africa4316 Posts
I dunno. In general I distrust our physio's at anything other than a massage. My gf did some research and found the following person which looks pretty good:
Dr Philda de Jager
012 362 1119
Hatfield
In Private Practice since 1989 in Pretoria, practicing Sport Medicine.
Diplomas in: Anesthesiology; Emergency medicine; Aviation, Dive medicine and hyperbaric medicine and Musculo-Skeletal sonar.
Part time lecturer and examiner - MSc Sport Medicine at University of Pretoria and Biokinetics at the University of the North.
Was part of NOCSA medical committee, previous President of the South African Sports medicine association.
Dr Philda de Jager, Sports Medicine Practice and Isokinetic rehab at the High Performance Centre, Hatfield Pretoria. Musculo Sceletal Ultrasound, Flying and Diving medicine, Skin Cancer Screening. Past President SASMA and Olympic Team Doctor Atlanta & Sydney. Part Time Lecturer University Pretoria.
Sounds good right? I don't really know what to look for, but olympic team doctor for two SA olympic teams sounds like a start.
|
almost passed out doing my deadlifts today ;S
hadnt eaten much whole day and when i did my PR 140kg today i got it up...and then it went i put the bar down and when i let go i fell down...was a funny feeling..i recovered quickly and went on to do some more extra workout to abs
might there be a problem with it or it is just me not eating enought?
numbers(havent posted them in a while)
power snatch:
20x10
40x5
40x5
45x3
50x2
55x1
45x5
benchp:
40x10
60x5
80x3
80x3
80x2(no support, let that one go)
60x10
60x8
did some 3 rep ones because i want to bp 100kgs soon!!
deadlift:
70x5
90x5
110x5
130x1
135x1
140x1
bad...but better than nothing :/
|
Went and made myself sick. All this lifting and running and swimming, and then I go out and party with people who are just getting over being sick. Haven't had a real sickness since october of last year, but I let myself get too confident in that and put too much stress on my immune system. Had a fever for two days now, my neck and head hurt, and I'm too tired to get out of bed.
Going to smash the vitamin D, try to get some food in, and go back to sleeping.
Over-stressed my shoulder, my lower back and my knees anyway, I needed to take a week off.
|
so watched the movie fat sick and nearly dead. I was pretty impressed with the whole juice fast thing. might do one every once and awhile
|
Felt a sharp pain in my back when I was moving around some plates during deadlift warm up so got really worried. Used a belt on the heavy double and focused really hard on my form, managed to finish without pain.
2x180kg deadlift
5x3x150kg "speed" deadlift
Circuit stuffz
Coan Phillipi week 4 complete! I Was really nervous about this week so this felt nice :D
|
need some tips from more experienced "powerlifters" here.
When deadlifting , should you be close to the bar that your weight is on your heels or should the weight be on the middle of your feet?
Also I'm planning to purchase a pair of weightlifting shoes , I wear a UK size 11 sneaker , however my feet isn't long enough to fill up a UK size 11 sneaker. The only reason I get size 11 is because I have freakishly wide feet which fucks up my shoe sizing. What size shoe should I get?
edit : oh yeah , i'm 7 weeks out to my 2nd powerlifting meet  . Squatted a max 180kg very easily last week , if any experienced powerlifters here could give me tips on what my 1st , 2nd and 3rd attempt should look like , it will be appreciated as well :D!
|
The weight should be over the middle if your foot, and the bar should be touching your legs.
|
On February 20 2012 03:03 TheResidentEvil wrote:
so watched the movie fat sick and nearly dead. I was pretty impressed with the whole juice fast thing. might do one every once and awhile
Juice fast is stupid.
You load your body up on carbs (you don't even absorb vitamins and minerals that well from non-foods) and stress it hard. You limit foods that are actually good for you (fruits, vege, meats, fish, eggs, etc.) in favor of something that won't help that much aside from calories.
If you're going to fast you should water fast, or at least intermittent fast with vegetables or something.
Or just don't fast at all and eat right.
It's like cleansing.... is completely crap.
|
|
|
|
|
|
EPT
